Busui does not need to worry if the milk that comes out is only a little. There are various types of foods to increase milk production that can be found easily around us.
Foods to increase breast milk (ASI) are also called lactogenic foods or breast milk booster. Lactogenic food is a type of food that contains galactagogues, which are compounds in plants that can stimulate and increase milk production in nursing mothers.
This compound is thought to be able to increase levels of the hormone prolactatin, a hormone that plays an important role in helping women to produce breast milk after giving birth.
5 Types of Food to Increase Breast Milk
The following are five types of foods that Busui can consume to increase milk production:
1. Green vegetables
One type of food source of galactagogues is green vegetables, such as spinach, broccoli, kale, katuk leaves, and cumin leaves or leaves wake up. Busui is recommended to eat 1-2 servings of green leafy vegetables every day.
In addition to galactagogues, green vegetables also contain phytoestrogen compounds that are similar to the hormone estrogen. This compound is good for supporting breast milk production.
2. Gwhole andum dan oats
Whole wheat and oats has a high fiber content. Besides being able to make Busui feel full longer, eat wheat porridge or porridge oats It is also believed to increase milk production.
Oats It is also rich in iron which is useful for preventing anemia, a common cause of decreased breast milk supply in new mothers. Apart from porridge oats, Busui can also try other wheat-based foods, such as pastries and wheat bread.
3. Garlic
Garlic is believed to help increase milk production in nursing mothers. A study shows that babies will suckle longer if their mothers eat garlic.
According to the study, garlic, onions, and onions can make breast milk taste better, so the baby will suckle more. The more often and longer the baby suckles, the milk production will also increase.
Even so, there are also those who say that the consumption of garlic in breastfeeding mothers can increase the risk of their babies experiencing colic. However, this statement has not been supported by solid evidence and still needs to be investigated further.
4. Nuts
Nuts, such as kidney beans, almonds, and walnuts, are also good for breastfeeding. In addition to containing fiber which is good for digestive health, beans also contain protein, calcium, and iron which can increase breast milk production.
5. Grains
Seeds that are nutritious to increase breast milk include sesame, chia seeds, and flax seeds or flaxseed. These grains contain phytoestrogen compounds that are good for increasing breast milk production.
How to increase breast milk in addition to food
In addition to consuming food to increase breast milk, Busui also needs to make several efforts to support milk production, namely:
1. Breastfeed more often and for longer
If Busui rarely breastfeeds or breastfeeds only intermittently, Busui's milk production may become less. Therefore, breastfeed your little one at least 8-12 times a day. In between breastfeeding schedules, Busui can pump or express breast milk to stimulate its production.
2. Breastfeeding with both breasts
To ensure smooth milk production, Busui should breastfeed your little one with both breasts alternately. Make sure the milk in one breast is completely empty, before changing to the other breast.
When breastfeeding, make sure the position of Busui and your little one is comfortable. Busui can help your little one to attach his lips properly to the nipple so that he can suckle well.
3. Reduce stress
Stress can make Busui produce less milk. Therefore, try to create a calm and comfortable atmosphere every time you breastfeed. Pregnant women can do it while listening to a song that Busui likes.
4. Do breast massage
Decreased breast milk is not necessarily due to a little production. It could be because there is a slight blockage in the milk ducts. To increase the flow of milk, try massaging your breasts gently for a few minutes. This method is powerful enough to help breast milk come out more smoothly.
In addition to the above methods, Busui can also use the kangaroo method to increase milk production. During breastfeeding, as much as possible limit the use of pacifiers or milk bottles because it can make your little one experience nipple confusion.
Also avoid unhealthy habits, such as smoking, consuming alcohol, consuming excessively caffeinated drinks, and using drugs, herbs, or supplements without a doctor's advice.
Busui also needs to understand that breast milk production is not only influenced by the physical condition, but also the psychological condition of the breastfeeding mother. Therefore, consuming lactogenic foods alone may not necessarily increase breast milk as Busui expects.
The best way to increase milk production is to combine all of the above methods. If these methods do not work and milk production is still low, try to do a lactation consultation with a doctor or midwife at the hospital.